De Sportende Zwaffelaar: Road To 2011 and Beyond

[Falstyr]

hehe, valt het tegen?

voelde dat vooral me polsen voor problemen zorgde tijdens het curlen. Verder niks bijzonders.

[Leo1988]

Interessant schema man, ik ga dit wel ff volgen

[Falstyr]

Zal weinig gebeuren. Laatste maand of anderhalf train ik voor de fun ipv progressie. gewichten zijn er ook dus naar :P

[The Phoenix]

dus wat ze eigenlijk zeggen is dat wanneer je spier wil gainen en vet wil verbranden is dat je de hele dag lage insuline levels moet hebben en rond de training hoge? dus rond de training veel met hoge GI waarde eten en de rest van de dag lage GI waarde?

Hier ben ik ook benieuwd naar!

Fallus?

[Falstyr]

Hier ben ik ook benieuwd naar!

Fallus?

Staat er toch?

I Only Want Muscle Gain!

If your primary goal is to gain muscle, then you want high levels of insulin throughout the day.
You especially want high-insulin levels after training to take advantage of the fact that at that time, the muscle cell membrane is extra permeable to insulin and whatever it is carrying (i.e. glucose, BCAA).


I Only Want Fat Loss!

If your goal is strictly fat loss, then you want lower levels of insulin throughout the day, on average.
At first thought, some people think that having low insulin levels all day every day is the way to lose fat. But unless your idea of exercise is mall walking, you need a more intelligent strategy.
Even if you couldn't care less about gaining muscle mass, it's still important to initiate some insulin secretion post-workout. This will stop the training-induced catabolism as well as shuttle glucose and amino acids into the muscle cells. Otherwise you'll find yourself losing valuable muscle and therefore hampering the metabolic machinery that burns fat!
You don't want to look skinny-fat, do you? Well, that's exactly what you'll look like unless you routinely give your muscles much-needed carbs.


I Want to Gain Muscle and Lose Fat!

Now here's a goal everyone can relate to: gaining muscle and losing fat.
Sadly, most of us believed others when they told us that it wasn't possible to gain lean muscle while losing body fat. Conventional wisdom still says that one must alternate between "bulking" and "cutting" cycles to achieve more muscle mass with less body fat. But this so-called wisdom isn't so wise after all.
When blood glucose is high, insulin is secreted and glucose is stored in muscle glycogen or liver glycogen. When blood glucose is low, insulin secretion is diminished and fat becomes the body's primary fuel source.
Insulin is like a switch that controls from moment to moment whether we're burning fat or building muscle. It doesn't take a whole day for this change to occur. In fact, it only takes minutes!
What this means is that you can plan your day to have periods of time focused on building muscle and periods of time focused on burning fat. And you can manipulate the length of these periods to alter the rate at which you gain muscle and lose fat.
Want to gain muscle faster? Increase the amount of insulin you secrete. This is especially beneficial to do immediately after resistance training for many reasons, one of which is because insulin will not convert glucose to fat if it can first store it as glycogen. And after an intense weight-training session, both muscle and liver glycogen are depleted and ready to soak up serious glucose. So, don't be shy with the carbs at this time.
For even faster muscle gain you should also boost insulin levels another time or two throughout the day. You could accomplish this with a couple more carb-containing meals. You could either have one of these prior to training and one after, or both after training (and after your post-workout drink).
Then, in order to cover the fat loss part of this equation, keep insulin levels low during the remainder of the day.

[The Phoenix]

Staat er toch?

Te snel gelezen denk ik! maar ik lees engels niet zo makkelijk als er wat moeilijkere woorden in staan.

Thanks anyway.

[Falstyr]

Lekker rustig aan en lichtjes.

Squat
60kg x 5
100kg x 5
120kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5

Romanian deadlift
60kg x 8
100kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Front Squat
40kg x 10
40kg x 10
40kg x 10
40kg x 10
-nooit echt tijd besteed aan deze squat variant. dus gewoon op techniek bezig geweest.

Good Morning
60kg x 15
60kg x 15
60kg x 15

[Falstyr]

Paused benchpress
60kg x 5
80kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Pushpress
70kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Dumbell rows
20,5kg x 20
30,5kg x 15
40,5kg x 10

Skullcrusher
20kg x 10
30kg x 10
40kg x 10
-licht en focus op techniek

Plate side raises
10kg x 15
15kg x 15
15kg x 15

[wzoet]

toch lekkere presses dacht ik zo

[Falstyr]

Military Press
40kg x 5
55,kg x 5
67,5kg x 5
67,5kg x 5
67,5kg x 5
67,5kg x 5
67,5kg x 5

Close Grip Bench Press
60kg x 5
70kg x 5
85kg x 5
85kg x 5x
85kg x 5
85kg x 5
85kg x 5

Bent over Row
60kg x 10
80kg x 10
100kg x 10
110kg x 8

Barbell shrugs (pronated)
80kg x 10
90kg x 10
105kg x 10
120kg x 10

Hanging Leg raises
4sets 8reps

[Falstyr]

Vandaag beetje puzzlen en doen...
Verder gewoon rustig aan. Geen last meer van me polsen zoals vorige week dus volgende week eens beginnen met gewicht verhogen.
Blijf het vreemd gevoel vinden opgepompte armpjes. Vind het best lame eigenlijk.

Dumbell curl
15,5 x5
15,5 x5
15,5 x5
15,5 x5
15,5 x5

Hammer curl
15,5kg x 10
15,5kg x 10
15,5kg x 10

Standing Overhead DB Triceps Extention
15,5kg x 15
15,5kg x 12
15,5kg x 10
15,5kg x 8
15,5kg x 6

Reverse Barbel Curl
25kg x 10
25kg x 10
25kg x 10

Wrist curl
8kg x 10
8kg x 10
8kg x 10

Reverse Wrist curl
8kg x 10
8kg x 10
8kg x 10

[wzoet]

waarom train je biceps apart?

[Falstyr]

Overhead Squat 5x5
40kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
-blijf op dit gewicht tot de beweging wat meer eigen is gemaakt.


Paralel Squat 5x5
60kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 5
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1


Rack Pulls 4x8
60kg x 8
100kg x 8
120kg x 8
140kg x 8



Good Morning 3x10
60kg x 10
80kg x 10
80kg x 10


Barbel Lunges 3x10
60kg x 10
60kg x 10
60kg x 10


YouTube - Bloodbath - Like Fire

[Falstyr]

YouTube - Dethklok-Bloodlines (Dethalbum II) HQ with Lyrics

Max Effort dagje...

Squat
60kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 1
180kg x 1
200kg x 1
210kg x 1
220kg x 1 (evenaring PR)
210kg x 2 (VPR)

Bench Press (Paused)
60kg x 5
80kg x 5
100kg x 5
120kg x 3
130kg x 1
140kg x 1
150kg x 1 (evenaring PR)
130kg x 3

Deadlift
100kg x 5
120kg x 3
140kg x 3
160kg x 3
180kg x 1
200kg x 1
210kg x 1
200kg x 2

Good Morning
60kg x 15
80kg x 10
80kg x 10
80kg x 10

[bodybuildr1990]

sterke shit hey pfff